CrossFit Coal – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
CHOOSE YOUR ADVENTURE (Pick ONE)
Metcon (Time)
HERO WORKOUT
“SMALL”
3 ROUNDS FOR TIME
1000/800m meter Row.
50 Burpees
50 Box Jump (24/20)
800m Run
(Score is Time)
Metcon (Time)
HERO WORKOUT
“WESTON”
5 ROUNDS FOR TIME
1000/800m Row
200m DBL DB Farmer Carry (50/35)
100m Single Arm DB Waiter Walk*
*Switch hands at 50m.
(Score is Time)
GOAL: GRIND | Choose your adventure today. Both are a bit of a grind. If you need a heavy breather…Small. If you need more odd object work and awkward tasks…Weston. Option to Perform “Weston” for NCMETCON tomorrow.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
:30 Jump Rope
5/5 Cossack Squat
10 Wall Ball Front Squat
*At 5:00 mark, swap movements to:
:30 DU Attempts
5 Kang Squats
10 Wall Ball Thrusters
Workout
Metcon (Time)
FOR TIME
50-40-30-20-10
Wall Balls (20/14)|(14/10)*
Double Unders**
Immediately Into…
1 Mile Run
*Heavy WB Optional
**Unbroken DU Optional
(Score is Time)
KG WB: (9/6)|(6/5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100-80-60-40-20
Wall Balls (20/14)|(14/10)*
Double Unders
Immediately Into…
1 Mile Partner Wall Ball Run
*Heavy WB Optional
**The Wall Ball must never touch the ground. Partner 1 Works while P2 rests or Holds the Ball. For each time the Ball touches the ground, the team will add an additional Round of 20 Reps to the end of the Workout after the Mile is complete.
(Score is Time)
KG WB: (9/6)|(6/5)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Calf + Plantar Smash
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)